QUINOA vs MASHED POTATOES
Nutrition comparison per 100 g serving
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QUINOA wins in 7 out of 14 nutrient categories
QUINOA: 7
vs
MASHED POTATOES: 5
(2 ties)
Overview
| Nutrient | QUINOA | MASHED POTATOES | Winner |
|---|---|---|---|
| Calories | 170 cal | 364 cal | |
| Protein | 3.3 g | 9.1 g | |
| Carbs | 32.7 g | 81.8 g | |
| Fat | 2.6 g | 0 g | |
| Fiber | 2.6 g | 9.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | QUINOA | MASHED POTATOES | Winner |
|---|---|---|---|
| Folate, total | 52 UG | 0 UG | |
| Niacin | 2.6 MG | 0 MG | |
| Thiamin | 0 MG | 0 MG | Tie |
| Vitamin C, total ascorbic acid | 3.9 MG | 16.4 MG |
Minerals
| Mineral | QUINOA | MASHED POTATOES | Winner |
|---|---|---|---|
| Calcium, Ca | 13 MG | 0 MG | |
| Iron, Fe | 0.7 MG | 0 MG | |
| Potassium, K | 124 MG | 1,364 MG | |
| Sodium, Na | 190 MG | 91 MG |